wod 10/26/11

5 RFT

10 ring body extensions
10 overhead squat (95/65)

then

deadlift 2-2-2-2-2

6:22 on the metcon, which was fast but OHS weight (30) way too low and form terrible. But I think last time I did PVC so progress is progress.

Deadlift 405 x 2. Can't get much more on the bar with these plates so I guess need to go up reps.

wod 10/21/11

push press/jerk 1-1-1-1-1-1

row 2000 meters fast

215 on push press (failed on last @ 225#)

8:06 row

reckoning

weight a little over 275 -- eating very non-paleo for the last few weeks, so not surprising

waist: 43.75
hips: 43.625
l arm: 15 (relaxed), 16.5 (flexed)
r arm: 14.5 (relaxed), 15-5/6 (flexed)
l thigh: 24.5
r thight: 24.5

TI = 165.88 (waist, hips, arms, thighs)

wod 8/25/11

press 5-4-3-2-1 -- highest 155


then 3 rounds 1 minute each
double-unders
sit-ups
push-ups

cramped on sit-ups again.

eating 7/18/11

2 egg omelette w cheese
1oz steak
avocado. tomato, lime juice
coffee + cream (2)

sliced ham
cheese
carrot
cucumber
3 dates
blueberries
almonds

eating 7/14/11

3 scrambled eggs
1 sausage
2 coffee and cream

gazpacho
sea bass
salad
sauteed mushrooms
brussels sprouts
fruit
coffee + cream

blueberries, banana, almonds, chocolate chips

steamed clams
salad + blue cheese dressing
lobster chowder (w cream and butter)
diet coke

banana
1 tbsp. almond butter

eating 7/13/11

steak
1/2 avocado
coffee + cream (2)

coffee + cream
banana
trail mix

3-egg omelette w cheddar
1/2 avocado

6oz hamburger
tomato, lettuce, olives
cole slaw
dill pickle
2 glasses red wine

eating 7/12/11

3 egg omelette w parmesan
3 polyface pork sausages
2 coffee + cream

trail mix
water

1/2 rotisserie chicken
salad
plantains
diet coke
water

chicken breast w salsa

1 sm pc jenny's foccacia w cheese
steak
tomato salad
4 glasses wine
1 sm piece chocolate
coffee + cream
cherries

wod

For calories:

Row 3 min.
Rest 1 min.
Row 2 min.
Rest 1 min.

Score is total calories

Then

For time:

30 Ground to Overhead (135/95)

84 cals, then 6:04 with 95 lb. Felt good. No trouble getting weight to shoulders but did more strict press than push press because I couldn't get the coordination down.

eating 7/11/2011

3 egg omelette
provolone cheese
strawberries
coffee

water

turkey reuben w no bread
coffee + 1/2and1/2
a few terra chips
water

diet coke
trail mix
water

1/2 rotisserie chicken
salad
fried plantains
water

eating 7/10/11

7/10

3 eggs over easy
Bacon
Coffee + milk

Lunch meat and cheese
Raw veggies
Water

Banana

Almonds

Steak
Cauliflower w cheese
Creamed spinach
2 glasses red wine
2 pork ribs

Mixed berries and almonds

eating 7/9/11

7/9 Saturday

3 scrambled eggs
1/2 avocado
1/2 tomato
Coffee w milk

Cold cuts and cheese
1/2 avocado
1/2 tomato

Fruit salad w almonds

Hamburger w gravy
Sweet potato fries
Cole slaw
Fried chicken
water

Oatmeal cookies
1 scotch
Fruit salad

eating 7/8/11

7/8 Friday
3 scrambled eggs w cream
4 slices bacon
Avocado
Coffee w cream

Water

Diet coke
Dried almonds

BBQ ribs
BBQ chicken wings
Kale
Diet pepsi

Salad w dressing
Cottage cheese
Pizza w sausage, mushrooms and olives

wod

At home:

run 800
30 squats
15 burpees
30 lunges
run 400
15 squats
30 burpees
15 lunges
run 800

35:43

6:30a.m. at home. Felt dead whole way through and pretty much walked the last 800. Did the burpees in sets of 5 and did all of them popping my legs up. Lunges still weak and unstable. But I finished, at home, in early morning so all 1sts :)

eating 7/7/11

omelette w cheese and mushrooms
a few tomato slices
bacon
coffee + cream

coffee + cream

roasted chicken
steamed veggies
diet coke

banana
a few blueberries and almonds
1 oz cheese

pork chops
braised cabbage
water

slice watermelon
blueberries, banana, almonds, chocolate chips

1 pc babybel cheese

eating 7/6/11

Banana

Burger patty
1 fried egg
1 slice cheese
1 tsp ketchup
Coffee + half and half

coffee and cream

waldorf chicken salad
chicken vegetable soup
diet coke

mixed nuts and dried fruit

dinner at DBGB w yannick and ian
martini
scotch
4 glasses wine
asparagus
1 soft-boiled egg
3 sausages w various veggies
cheese
a few nuts

wod

AMRAP 8

5 front squats (115/75)
10 push-ups

--rest 2--

AMRAP 8
5 KB push-press
10 box jumps (24/20)

Did 6 rounds +5 +5, then 5 rounds. Front squat w 65 - weight not bad but hands not flexible enough to get grip. Then died after 40 or so push-ups -- last 2 rounds on knees, poorly. push-press couldn't do w yellow so used blue KB, then box jumps slow. Gassed, seriously gassed, and way behind everybody else, worse then usual. Keeping trying...

eating 7/5/11

3 eggs scrambled
3 slices nitrate-free bacon
coffee + cream

coffee + cream

banana
1 tbsp. almond butter
2 babybel light cheeses
coffee + cream

1/2 rotisserie chicken
salad + dressing
water
diet coke

blueberries, banana, almonds, chocolate chips
coffee + cream

1oz cheese
water

roasted chicken
roasted sweet potato
steamed broccoli
red wine
small bowl of blueberries
water

eating 6/21/11

leftover skirt steak
carrots
banana

coffee + cream
kind bar

fruit
cheese

12 oysters
cured ham

builder bar
coffee + cream

kind bar

wod

AMRAP 8 minutes
5 deadlift (185/115)
10 box jumps

-rest 2 minutes-

AMRAP 5
5 handstand pushups
10 pullups

6 rounds + 1 first AMRAP
135 deadlift because still sore from Friday
box jumps 20"

2 rounds + 7 of second AMRAP
black band assist (started w green)
pike pushups

Judd thinks I have the strength for the pullups but it's cardio (oxygen getting to muscles) that's been the issue.

eating 6/20/11

hamburger
sweet potato fries
coffee + cream

banana
almonds
coffee + cream

1/2 rotisserie chicken
salad + dressing
water

clif builder bar
water

green turkey chili
water

blueberries
strawberries
banana
almonds
1 tbsp chocolate chips
cheese (1oz?)

reckoning

weight 269.6
bf% 24.6%

eating 6/19/11

3 slices bacon
coffee + cream

3 eggs scrambled
grilled skirt steak
1/2 avocado
2 coffee + cream

Builder bar

2 cheeseburgers
baked sweet potato fries
2 tbsp ketchup
2 sm dill pickles
tomato + cucumber salad
1/3 avocado
water

blueberries
banana
almonds
chocolate chips

sore back

really killing yesterday -- had trouble straightening up. Icing and taking Advil, and slept decently, and it feels better today though still tender. Not pushing too much...

eating 6/18/11

3 scrambled eggs w neufchatel cheese
1/3 avocado
coffee + half and half

banana
water

roast beef
turkey breast
cheese
avocado
salsa
diet coke

eden's birthday party
1 pc chocolate cake
ice cream

Non-Paleo night
caesar salad
fried calamari
pizza w sausage + mushrooms
diet coke

(later)
4 beers

eating 6/17/11

omelette w cheese
1/3 avocado
salsa
coffee + half and half

banana
coffee + half and half

1/2 rotisserie chicken
salad + dressing
plantains
water

blueberries

steamed veggies
chinese beef w broccoli
3 spare ribs
water

bowl of blackberries, strawberries, banana, and chocolate chips
water

wod

Press 5-3-1

Then 5 rounds

10 ring rows
15 sandbag ground to shoulder

95-105-155

8:24

back sore going in, stretched out as much as possible but still tweaked it. Did 40# rather than Rx 60# on the sandbags.

eating 6/16/11

(day trip to New York - IBM)

Banana

Mushroom cheese omelette
Canadian bacon
Bacon
Coffee

Coffee

Salad + dressing
Turkey sliced
Diet coke
Water

Salad + French dressing
Meatloaf
Steamed veggies
Water

Nut and dried fruit mix

(and then back home)
chicken leg
avocado
salsa
water

eating 6/15/11

3 egg omelette w cheese
1/2 avocado
salsa
1/2 c blueberries
coffee + cream

sliced turkey
cheese
hot sauce
1/4 avocado
carrots

banana

1/2 cup blueberries
pistachios
water

grilled chicken
broccoli + squash
salad + dressing
water

bowl of berries, banana, walnuts, chocolate chips

wod

dead lift 5-3-1

3 rounds
run 200
20 burpees

Single rep dead lift 375. Did 15 burpees instead of 20, and walked the first 100 of the last 2 200s until I got my breath back. More burpees, more burpees, more burpees.

10:49

eating 6/14/11

banana
coffee + milk

3 egg omelette w cheese
1/3 avocado
salsa
coffee + milk

blueberries
handful of almonds
2 babybel cheeses
1/2 c black coffee

1/2 rotisserie chicken
salad + dressing
plantains
water

6 olives
cheese

strawberries
1 oz chocolate

caesar salad w chicken
1 slice pizza

1 banana
1 VERY small piece of chocolate

eating 6/13/11

3 egg omelette w mushroom, tomato, cheese
blueberries
2 coffee + milk

1/2 rotisserie chicken
salad + dressing
water

banana
1 tbsp almond butter
1 cup coffee

bison jerky

steak
roasted cauliflower
cole slaw
1 glass red wine

bowl of mixed berries, almonds, chocolate chips

reckoning

weight 271.0
bf %: 24.5

eating 6/12/11

3 egg omelette w cheese
2 coffee + milk

swiss cheese
grapes
water

pork carnitas
tuna + mayo
tomato
salsa
water

kind bar

sliced turkey breast
1oz cheese
pickle
mustard

bbq chicken
baked sweet potato
cole slaw
bowl of mixed berries w almonds and chocolate chips
water

more chicken

eating 6/11/11

3 egg omelette w cheese
re-heated pork carnitas
salsa
1 coffee + milk

banana

cut-up veggies (carrots, tomatoes, cucumbers)
1 babybel cheese

kind bar

1 can tuna
2 tbsp mayo
1 stalk celery
1 oz cheese
1 c strawberries
water

banana
a few walnuts
leftover pork carnitas with salsa

steak
mussels in curry-coconut milk broth
braised greens
roasted cauliflower and onion
a little Benton's ham
a little cheese
2 glasses red wine

1/2 oz chocolate

wod

tabata

pullups

pushups

situps*

squats

lowest round rep

4/5/7*/7

Failing at pullups and pushups, but undershot squats and could have done a lot more. Also ran 400 for the warmup and running definitely feeling easier.

*only did 5 rounds of situps due to cramping.

eating 6/10/11

3 egg omelette w cheese

blueberries

kind bar

lunch @ Lebanese Taverna

baba gannouj

spicy sausage

shawarma

chicken wings

salad

water

night off dinner

pizza w mushrooms, sausage, and pepperoni

salad

ice cream

water

blueberries

water

eating 6/7/11

3-egg omelet w cheddar, mushrooms, tomato, onion

2 pork sausage patties

cantaloupe

coffee + milk

coffee + 1/2 and 1/2

banana

eating 6/6/11

Travel to Chicago

4:45 awake

5:30

banana

6:30

3 sausage patties

(also got vile scrambled eggs but couldn't eat them)

8:00

kind bar

3 babybel cheeses

almonds

fruit (stawberries, blueberries, blackberries)

edam cheese (2-3 oz)

1 glass red wine

ceviche

steak

beets

1 glass red wine

water

reckoning

weight 269.0 this morning -- sick on thu/fri so that may have something to do with it but also feel like things are beginning to kick in. Feeling less hungry between meals but trying not to get overenthusiastic in under-eating. We'll see.

eating 6/5/11

8:30 up

9am

3-egg omelette w cheese

banana

2 coffee w cream

11:30am

trail mix

1pm

1/2 rotisserie chicken

salad

fried plantains

water

eating 6/4/11

7:30 awake

8:00

3 scrambled eggs w cheese

1/4 avocado

2 coffees

noon

2 babybel cheeses

1pm

tuna salad

carrots

cheese

3pm

banana

a few walnuts

6pm

steak

sauteed spinach

roasted cauliflower

3 glasses red wine

2oz chocolate

9pm

water

banana

1 tbsp almond butter

eating 6/3/11

cottage cheese

assorted cut-up fruit

kind bar

1 pc bison jerky

lunch at airport - chinese

chicken + broccoli

roasted pork

water

coffee + cream

banana

dinner - night off

fajitas - chicken, beef, shrimp

3 flour tortillas

tortilla chips

salsa

margarita

1/2 beer

guacamole, sour cream, shredded cheese - a little of each

a few tbsps of beans

eating 6/2/11

woke up sick, slept in

chicken thigh

carrots

cucumber slices

a few plantains

kind bar

coffee + cream

hamburger

grilled chicken breast

1 tbsp ketchup

tomato slices

guacamole

water

eating 6/1/11

4:45am awake (travel day to NY)

kind bar

2 coffee

bison jerky

chef's salad

chicken vegetable soup

mussels

2 glasses red wine

salad w bacon & poached egg

water

eating 5/31/11

5:30 awake

6:30

3 egg omelette w cheddar

2 coffee + cream

11

turkey breast

1/4 avocado

cherry tomatoes

burger w bacon & cheese (no bun)

onions, lettuce, tomato

asparagus

banana

cashews

sauteed ground turkey

lowfat cheese

1/2 avocado

salsa

banana

blueberries

strawberries

almonds

pecans

1 oz piece of chocolate

reckoning

weight 272.6

bf% 24.6

waist 45.5"

eating 5/30/11

5:30 awake

6:00

3 egg omelette w parmesan

1/4 avocado

1 med tomato

salsa

2 coffee + cream

9:30

banana

1 bison sausage stick

12:30

steak

1 sausage

salad w tomato, cucumber, avocado, queso fresco, lemon juice, olive oil

4:00

bison jerky

banana

almonds

5:45

steak

sauteed chard

1 glass red wine

bowl w blueberries, banana, strawberries, almonds, chocolate chips

9pm

cheese

salami

cherry tomatoes

carrot

12:30 up to bed

eating 5/29/11

8am awake

9am

3 egg omelette w sauteed mushrooms and cheddar

1/2 mango

1 med tomato

2 coffee + cream

12:30pm

(leftover indian - Paleo only!)

spinach + cheese

eggplant

lamb curry

blueberries

almonds

coffee + cream

3pm

bison jerky

water

5:30

bbq ribs (lean)

salad

1 glass red wine

1 oz cheese

carrots

water

8pm

blueberries

strawberries

almonds

1 tbsp chocolate chips

9:30

herbal tea

11:15

bison jerky (small piece)

water

12 to bed

eating 5/28/11

7:30 awake

8:15

2 skinless chicken thighs

1/4 avocado

queso fresco

salsa

coffee w milk

11am (brunch out)

coffee

baked egg dish w spinach, mushrooms, & cheese

fruit

a little salmon, w cream cheese & tomato

1 oz cheese

2pm

banana

1 tbsp almond butter

4:30

3oz sliced turkey

5:30

cantaloupe

6:30

cheat night, Indian restaurant

samosa

mango lassi

naan

rice

lentils

spinach & cheese

eggplant

lamb

chicken

(a little of each, not too much)

11pm

strawberries

almonds

chocolate chips

water

1am to bed - choppy sleep probably closer to 2 before I fell asleep

wod

Warmup was like a mini-wod so recording it:

jump rope 3 mins

2 rounds

8 knees to elbow

10 pullups (band)

12 box jumps

15 goblet squats (26)

Partner med ball (10#)

20 situps

20 squat toss

ok onto the wod:

amrap 15

10 KB snatches (26)

10 KB single arm row (35)

15 rounds

rt arm row fatigued much faster than left. Could have done more weight on the swings. Felt like I worked hard but wasn't as bad as the last one.

(Footnote next morning: I worked plenty hard. Completely sore)

eating 5/27/11

5-6 up w allergies

9am awake

9:20

2 eggs scrambled

steak

salsa

coffee

11:15

1/4 cantaloupe

almonds

1:15

rotisserie chicken - breast & wing

salad + dressing

water

3:30

rotisserie chicken leg

5:30

banana

1 tbsp almond butter

6

cheese

salami

olives

carrots

8:30

cantaloupe

cheese

salami

10:30

2 skinless chicken thighs

1/2 avocado

salsa

queso fresco

water

eating 5/26/11

7am awake

7:30

2 eggs scrambled

steak

salsa

blueberries

black coffee

10

coffee

11

banana

12

coffee

1:15

4 skinless chicken thighs

queso fresco

1 tbsp sour cream

lots of salsa

water

5:30

handful of almonds

6:30 - chinese restaurant

bbq pork

shrimp & peppers

kung pao chicken (skipped the peanuts)

steamed veggies

8:30

apple

10:00

2 skinless chicken thighs

queso fresco

salsa

1 tsp sour cream

11:15

6oz blueberries

1oz cheese

eating 5/25/11

7:45 awake

8:30

3 eggs

1 tbsp grated parmesan

1/2 avocado

1 banana

black coffee

10:30

coffee

noon

1/2 rotisserie chicken

cole slaw

1 tbsp mayonaisse

green salsa

5:45

1/c cup blueberries

6:15

grilled skirt steak

avocado

tomato

grilled peppers

queso fresco (1 oz or so)

sour cream (2 tbsps)

salsa + hot sauce

water

8:45

2 skinless grilled chicken thighs

blueberries

almonds

pecans

1 tbsp chocolate chips

12am

6 almonds

water

2am asleep

wod

Prescribed (actual)

50 KB swings @ 35 (Rx)

50 overhead walking lunges w 45# plate (no weight)

50 burpees (35)

50 ground to overhead w 45# plate (25# plate)

50 goblet squats w 35# KB (40 w/ 26# kb)

50 pushups (30 on knees)

50 box jumps (30 w handhold)

27:16

Really don't have a lunge at all. Everything else just dying and going slow. Pushups gone after burpees too.

eating 5/24/11

6:45 awake

7:40

3 scrambled eggs

1 tbsp grated parmesan

1/2 avocado

black coffee

10:30

beef jerky

blueberries

coffee

12:30

1/2 rotisserie chicken

salad + dressing

water

2pm - 20 min nap

3pm

blueberries

almonds

1 tbsp chocolate chips

6pm

water

6:30

2 hamburgers, 1 w cheese

sauteed rapini

pickle

water

9:00

beef jerky

banana

1 tbsp almond butter

10:45

herbal tea

12:45

2 bbq chicken thighs

2 babybel cheeses

weigh-in

weight 276.4

bf% 24.5

eating 5/23/11

(day trip to NYC for work)

7am

scrambled eggs

3 sausage patties

1 tbsp ketchup

black coffee

8am

coffee

10am

coffee

12:30pm

chef's salad

caesar dressing

berry smoothie w protein powder

water

3:30pm

1/2 Kind bar

sm bag of salted almonds

banana coffee

6pm

salad w a little feta

7:45

water

10pm

buffalo skirt steak

sauteed mushrooms

cherry tomatoes

1/2 avocado

1 glass red wine

1:30am

water

vitamins

eating 5/22/11

6am up w allergies

7am back to sleep

10am up for good

10:30

3 scrambled eggs

1/4 med avocado

1 tbsp grated parmesan

1 med tomato

2/3 c sauteed mushrooms

coffee (black)

11:15

coffee (black)

banana

water

vitamins

2pm

steak

cherry tomatoes

blueberries

almonds

1 tbsp chocolate chips

water

3:30 45 minute nap

4:30

banana

1 tbsp almond butter

black coffee

water

7pm

olives

pistachios

grilled snapper

grilled veggies (asparagus, zucchini)

water

8:30

blueberries

strawberries

almonds

chocolate chips

herbal tea

eating 5/21/11

6:30 awake

7:30

3 egg omelet w cheese

4 slices bacon

coffee + cream (2)

9:45

banana

1 tbsp almond butter

black coffee

12:30

bbq chicken

salad + dressing

water

3:45

a few almonds

cheese

water

6pm - cheat night

1 beer

pizza w mushrooms & sausage

roasted veggies

prosciutto etc.

ice cream

(felt like shit after)

9:30

water

midnight

strawberries

blackberries

12 almonds

water

vitamins

1am asleep

eating 5/20/11

(day trip to NYC for work)

5:45 awake

6:30

hamburger

1 egg over easy

7:30

coffee + cream

9:30

almonds, dried banana chips, prunes

11:30

coffee + cream

12

1/2 baked chicken

steamed veggies

salad + dressing

water

6pm

chicken kabob

salad

water

9pm

chef salad w meat + cheese

buttermilk dressing

1 glass red wine

1:30am asleep

wod

5 rounds

1 min Bulgarian squat (bw)

1 min knees to elbows (knees to parallel)

1 min KB push press (35 1st 2 rnds, 26 last 3)

Measured total reps per round: 47/43/46/44/48. Really struggled on all 3 - more muscle fatigue than wind. On squat really just not strong enough even to do bw in good form. Kept going but knees killing and flailing around left to right even w no weight. Knees to elbows the knee raise part was fine but I couldn't hold onto the bar after the 3rd round. KB push press Judd corrected form, then corrected it again, then corrected it again. But I did get some pop from my hips by the end. R. shoulder feels injured.

And I did something to my right hip in the warm-up and it's completely stiffened up now. Feel like today's theme was getting out to drive home, recover, and try again another day. Feeling super weak. Long journey.

eating 5/19/11

8am awake

8:30

3 egg omelette w cheddar cheese

1/4 avocado

salsa

pineapple

coffee + cream

10

coffee + cream

11

sliced turkey - 2oz

cheese - 1oz

mustard

water

12:30 (mexican restaurant)

steak + shrimp fajitas

onions & peppers

sour cream

guacamole

salsa

salad + dressing

2:45

almonds

banana

6pm

1/2 rotisserie chicken

salad

fried plantains

8:30

blackberries

pineapple

almonds

pecans

chocolate chips (1 tbsp)

11

salami

cheese

water

eating 5/18/11

7:45am awake

8:30

3 scrambled eggs w/

2 tbsp whipped cream cheese

coffee + cream

10:30

almonds

goji berries

coffee + cream

1pm

roasted chicken

1 oz cheese

1/2 sweet potato

salad (greens, carrots) w dressing

water

2:45pm

almonds

4 prunes

6pm

cheeseburger (no bun)

salad w tomato, cucumber, avocado

1 tbsp ketchup

1 glass red wine

water

blueberries

8:30

banana

4oz skim milk

1 tbsp almond butter

water

12 to bed

eating 5/17/11

7am awake

7:45

3-egg omelet w cheddar

a little mango

a few strawberries

1 slice mortadella

2 coffee + cream

10:15

2oz roast beef

12 almonds

11:45

shredded chicken

pepper jack cheese

salsa

1/2 avocado

1 tbsp yogurt

a few cherry tomatoes

water

2pm

strawberries

almonds (24 or so)

chocolate chips (1 tbsp)

2:30-3 nap

4pm

coffee w cream

5pm

beef jerky

6pm

roasted chicken leg + wing

grilled zucchini

1/2 roasted sweet potato

1 glass wine

water

7:10

2 dried apricots

water

9:30

chicken leg

1/2 sweet potato

cherry tomatoes

midnight

banana

1tbsp almond butter

herbal tea

1:30 asleep

Total carbs ~110gm

wod

5 rounds

20 step over lunges

20 KB swings (35lbs)

10 pullups

14:17 (I think - forgot to snap photo)

step lunges to the left vanished after the 2nd round. kb ok though was taking short breaks after 15 for the final 2 sets. Heavy assist on the pull-ups. Black + green on round one, black + blue thereafter, but I did them all. Still had to break them up. I think black + blue should be the starting point, and I need to work hard to drop bands until I get stronger. At least I wasn't failing at single reps like last week w black only.

Tired afterward but functional.

eating 5/16/11

7:45 awake

8:45

shredded chicken

cheddar cheese

salsa

1oz ham

2 cups coffee w cream

11:30

pear

12-1 crossfit

1pm

water

1:45

1/2 chicken

salad

water

2:15 - 20 minute nap

3pm

coffee black

4:45pm

bunch of grapes

handful of almonds

6pm

hamburger w cheese

1 tbsp ketchup

1 med tomato

salad

8pm

strawberries

banana

almonds

pecans

chocolate chips

whipped cream

1am to bed

did a quick calculation & consumed about 125g of carbs today, mostly from the banana (27g), pear (26g), and grapes (16g).

reckoning

weight 274.4

bf% 24.9

waist 44 3/4

squash

played for an hour w Cyndy. Broke a sweat, but really felt unfocused and kind of out of it. Not quite tired, just not everything moving in the direction I wanted it to.

eating 5/15/11

8:45am awake

9:15

3-egg omelet w mushrooms and cheese

2 coffees w cream

11:30

banana

almonds

1 oz cheese

12:30-1:30 squash

2pm

1/2 rotisserie chicken

salad w dressing

water

3pm - 30 minute nap

4pm

handful of almonds, pecans, chocolate chips, dried banana chips

coffee w cream

6pm

shredded poached boneless, skinless chicken breast

shredded cheddar cheese

avocado

tomato

salsa

water

8:15pm

banana

1 tbsp almond butter

water

9:30

1 glass red wine

can of smoked oysters in olive oil

squash

Saturday practice w Greg. Tired during drills (30-40 minutes), KILLED during games. Felt like I didn't remember how to play. Couldn't bring anything to bear. Sucked. Greg also very good but definitely not inspired performance.

eating 5/14/11

7:30 up

8

3 scrambled eggs

4 slices bacon

2 coffee w cream

9:40

banana

coffee w cream

11:45

grilled salmon

mayonnaise (made my own - organic eggs, olive oil, lemon, mustard etc.)

small bowl w blueberries, almonds, chocolate chips, dates, dried banana chips

3pm

2oz salami

2oz cheese

carrots

water

1:15 - 2:30 played squash

3:15 30 minute nap

5pm

coffee w cream

strawberries

1 tbsp almond butter

7:30 non-primal/paleo dinner @ ethiopian restaurant for Jennie's birthday

injera (a few pieces)

various meat and vegetable dishes

1 slice of cake w whipped cream + berries

1 samosa

1 beer

10:30

a few strawberries

11:45 asleep

eating 5/13/11

6:45 awake

7:45

3-egg omelet w mushrooms & cheddar

leftover steak

coffee w cream

8:45

coffee w cream

11

carrots

labneh (yogurt cheese)

1oz cheese

1oz salami

2:30

3 bbq ribs

peel & eat shrimp

roasted mixed veggies

bowl of mixed berries w almonds & chocolate chips

water

3:00 - 30 minute nap

4:30

water

6pm dinner - chinese food

roasted pork

hot & sour soup

chicken & almonds

kung pao chicken

(no rice, didn't eat that much chicken -- leftovers home from both)

7:30 - 20 min nap

8:30pm

bowl of mixed berries

whipped cream

almonds

11pm

beef jerky

water

eating 5/12/11

6:30 awake

7:30

3 scrambled eggs

2oz leftover steak

<1/2 avocado

med tomato

salsa

coffee w cream

10

coffee w cream

12:30

3 meatballs

3oz steak

roasted cauliflower

carrots

labneh (2 Tbsp)

banana

1 tsp almond butter

water

1:30 - 30min nap

3pm

cheese - 1oz

salami - 1oz

turkey - 1oz

cherry tomatoes

5 almonds

4pm

coffee w cream

6pm

steak

sweet potato (1/2 large)

broccoli

2 glasses red wine

8:45pm

almonds, pecans, goji berries, chocolate chips -- big handful total

3 dates

herbal tea

10:40

smoked oysters in olive oil (1 tin)

water

2pm asleep

wod

back squat 5-3-1

135/155/175

21-15-9

wall balls (20)

pull-ups (brown strap)

5:17

Back squats 1st time ever so going up in weight for sure next time. Wall balls no problem, pull-ups impossible. Advised to keep trying...

"A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up."

Mark Ripptoe and Lon Kilgore, Starting Strength: Basic Barbell Training, 2.

eating 5/11/11

7am awake

7:45

3 scrambled eggs

3 tbs whipped cream cheese

2oz smoked salmon

coffee w cream

9am

coffee w cream

10:30

banana

1 tbsp. almond butter

workout

biked 40 minutes -- avg 14.9mph.

eating 5/10/11

5:30 awake (allergies)/6:30 asleep again/9:00 awake for good

9:30

3-egg omelet w ham and cheese

2 soy sausages

coffee w cream

10:15

coffee w cream

water

1pm

2 grilled boneless skinless chicken breasts

1/2 avocado

1 med. tomato

3 tbsp yogurt

lettuce

salsa

water

3:30pm

1 tbsp almond butter

banana

water

6pm

grilled skirt steak

grilled asparagus w grated parmesan

salad w olive oil & balsamic

2 glasses red wine

water

8pm

handful of almonds, walnuts, chocolate chips

9:30pm

herbal tea

beef jerky

12:30 asleep

squash

45 minutes of light hitting - mostly rails and then volleys into the nick or thereabouts. Club empty; I turned on and off the lights.

eating 5/9/11

7am awake

8am

3-egg omelet w mushrooms and parmesan

4 soy sausages

2 coffees w cream (no sugar)

10:45am

coffee w half-and-half

11:45am

1/2 rotisserie chicken

salad w dressing

water

4:15

1 tbsp almond butter

1 banana

water

5:45

roasted cauliflower

2 grilled boneless, skinless chicken breasts

1/2 avocado

chopped tomato

salsa

whole-milk greek yogurt (4-5 tbsp)

water

8:45

mixed big handful of almonds, walnuts, chocolate chips, banana chips

herbal tea

1am asleep

weigh-in

weight 276.8

bf% 23.2 (highest of 3 measurements)

waist: 44.75"

eating 5/8/11

6:30am

awake

7am

4 soy sausages

1 tbsp cream cheese

3 cups of coffee (over next 2 hrs, w cream + sugar)

9:15am

4 - 4" pancakes

3 link sausages

8oz orange juice

noon

banana

1 tbsp almond butter

water

1:15

leftovers

2oz steak

2oz pot roast

1/4 sm. avocado

2 sm pickles

1 carrot

1 tbsp baba gannouj

2:30

1 coffee cream only

beef jerky

4:15

2 carrots

2 tbsp baba gannouj

6:30

Chinese take-out

broccoli w garlic sauce

curry chicken + vegetables

(no rice)

8:45

herbal tea

almonds

chocolate chips

prunes (4)

11:30

finished up leftover broccoli from dinner

1 babybel cheese

water

eating 5/7/11

7am up

7:30am

3 eggs scrambled

2oz steak

1/2 small avocado

salsa

coffee (2, w cream and sugar)

9:40am

banana

1 tbsp almond butter

11:15

leftover ribs

1 tbsp bbq sauce

cherry tomato + cucumber salad w balsamic and olive oil

11:45

orange

1pm

1 coffee, cream + sugar

2pm

workout - played squash

3:15

lots of water

4:15

a few slices of cured sausage

a little cheese

a few cherry tomatoes

2 small carrots

tzatziki

water

5:15

chicken breast & wing

cherry tomatoes

tzatziki

water

7pm

banana

8:30

2 ribs

big salad w dressing

9:45

handful of almonds & chocolate chips

4 prunes

herbal tea

(and finally feeling full)

2am

asleep

wod

Deadlift 3-3-3

205-225-275

Then

5 rounds

10 toes to bar

10 burpee broad jumps

12:27

Deadlift good -- feel like I can keep going up. Last lift looked like a lot on the bar but not a big deal. More worried about hurting myself, and didn't (I think, so far).

Toes to bar more like knees to parallel. Really sucked but did better almost in the final rounds even though I was dead. Burpees relatively speaking OK, insofar as I was jumping up to standing at least into the 5th round, and (kind of) broad jumping even to the end. But most exhausted I've been at the end of a workout. Thought I would pass out. Internal pressure on ears. 2 hours later now & just feeling back to normal. Drinking water...

eating 5/6/11

6:30

up - Noah sitting on head

7:00

3 scrambled eggs

3oz steak from last night

salsa

strawberries

coffee (3 over the next hour, w cream + sugar)

10:30

banana

1tsp almond butter

water

Noon

crossfit

water

1:30

chicken leg

1tbsp bbq sauce

brussels sprouts

sweet potato

water

3:15

2 babybell cheeses

1pc beef jerky

1 date

water

4:30

handful of baby carrots

water

6:30

1 stalk celery w feta cheese

a few pita chips

baby back ribs w bbq sauce

collard greens

cole slaw

3 glasses red wine

brownie

1 scoop ice cream

herbal tea

9:00

handful of cashews & dark chocolate chips

banana

water

1:00

asleep

eating 5/5/11

7:00am

woke up

7:30am

3-egg omelet w crumbled pork sausage + grated parmesan

3 coffees each w 1tbsp cream + 1 scant tsp sugar (drunk over next hour)

10:15am

bison jerky

water

12:30pm

1/2 roasted chicken

roasted cauliflower

sliced cucumber

water

4pm

banana

1tsp almond butter

4:45

water

vitamins

6:15pm

steak

roasted sweet potato

brussels sprouts w bacon

2 glasses red wine

1 glass water

8:45pm

banana

almonds, chocolate chips, dried banana chips (handful total)

3 dates

10:50pm

cinnamon apple sauce

12:30am

asleep

eating 5/4/11

woke up 7:20am

8am

2 egg omelet w sauteed mushrooms, crumbled pork sausage, and a little parmesan

1 c. coffee w 1tbs cream + 1 tsp sugar

8:45am

1 c. coffee w 1tbs cream + 1 tsp sugar

1:15pm

1/2 rotisserie chicken

salad + 1tbsp dressing

fried plantains

3:30pm

handful of almonds

5pm

banana

glass of water

vitamins

6:15pm

7oz pot roast

green salad w viniagrette

roasted cauliflower

1 glass red wine

water

8:50pm

handful of almonds, pecans & chocolate chips

4 dates

bunch of grapes

herbal tea

10:30 in bed

midnight asleep

wod

amrap 15 minutes

3 handstand pushups (pikes)

9 box jumps (4 stacked 45-lb plates)

12 kettlebell swings (35lb)

10 rounds + 3 + 0 + 0

Sore l.r. back. Probably could have done 20" box in retrospect. Pikes also too easy -- should do standing next time.

biking

Anxious and exhausted by work project. Slept four hours (at most) last night, so didn't feel like it was wise to do CF. Took a nap instead, felt much better, then a 45-minute bike ride before dinner. Averaged 14.5 mph over 9.87 miles--the loop out Macarthur to Falls, then back on Oaklyn and Persimmon Tree.

What will it take to get to averaging 18? (I really have no idea besides weight loss and more CF and more riding -- dat's the plan.) Need to get mechanically comfortable on the bike, maybe adjust seat position (I felt like I was too far back relative to the pedals.) Not sure what a realistic plan is but I should probably take 2-3 rides a week, and start longer ones once a week when the project is over.

Still sticking on track with the primal eating. Breakfast eggs, onions & sausage scramble, coffee w sugar & a little cream; 1st lunch sweet potato w a little more sausage; 2nd lunch turkey, a few olives, and a little cheese; dinner pot roast w veggies (no potatoes) and 2 glasses red wine. Snacks included 2 bananas, 1 tbsp almond butter, a little dish of almonds, dates, and dark chocolate chips, then a big salad at 10pm with a little avocado. Hopped on the scale this morning and down a bit from yesterday, and bf% at 24.5 which I know fluctuates but 1st time below 25% in a long time. So even if it's an anomaly I'll take it.

It feels like I need to tone it down on the nuts, and add in a lot more bulk from veggies.

failed wod

Tried to do the travel wod at home. Barely made it through 20 burpees, then a few push-ups. Arms and everything completely dead. Stopped. Frustrated.

Measurements

weight 276.2

weight (4/11/11) 276.4

Change: -.2

bf% (home scale): 25.1%

waist 44.875"

hips 43.625

left arm 14.75

right arm 14.00

left thigh 25.5

right thigh 25.0

TI 5/2/11 = 167.75

TI 4/11/11 = 169.875

Change: -2.125"

squash

workout w greg. felt very strong, not tired, went much farther and deeper than I ever have into the drills (rail-rail-boast, boast-drop-drive, rotating rails). Then deep games with Greg, then a few w Desi. Good day, feeling like CF is making a difference.

wod

Press 5-5-5 (95, 100, 105)

Then 5x:

5 bent-over rows (95)

10 burpees

20 tuck jumps (Rx was double-unders)

11:35

Could do a few double-unders to my surprise, but instruction was not to do them if we weren't comfortable so did the tuck jumps instead. Felt very week from the first burpees, worked very hard, took very long, felt good after it was over.

Very simple: Rows were easy (should up weight), everything else very hard. Need to practice burpees & double unders and anything cardio generally.

squash

Just a brief solo hit today. Felt timing very off but then again have barely played in a few weeks. Doing the grueling workout Saturday w Greg after CF tomorrow. Recover after last workout not bad at all -- I should/could have done something more yesterday and/or today. Like get on the bike.

Another primal day -- some dried fruit, and again the turkey meatloaf w panade. Otherwise good. Need more fruits and especially veggies in the mix, and am shying away from actually calculating how much I should be eating. But I feel very good. Either fully awake/alert or quickly collapsing for short naps. Still need 8 hours of sleep and a sense of self-empowerment in all things.

light

1hr walk, or thereabouts. sticking w primal-ish eating. probably too much but feeling good. lots of deep naps maybe not sleeping long enough at night.

omelette w ham & parmesan

strawberries

coffee (cream + sugar)

grilled chicken

carrots

pickles

banana

almond butter

turkey meatloaf (made w panade)

broccoli

cashews

red wine

wod

row 500

21/15/9

front squat (45)

handstand push-ups (did pike on knees on box)

run 800

12:25

Felt like crap at the beginning and through warm-up, but stronger through the workout. shoulders too tight for proper form in the squat. trainer suggested a roller under upper arm w thumb pointing up. Also more crossfit :)

Primal? Paleo?

Yeah, taking that dive too. Started reading around marksdailyapple.com & elsewhere and trying to get into it by following the basics (no processed carbs, grains, or legumes) and avoiding the religious wars (fruit, dairy). Had a Primal day today, as follows:

3 eggs scrambled w tarragon

ham

coffee w cream & a little sugar (2)

rotisserie chicken

green salad

banana

grilled salmon

roasted cauliflower

cucumber and tomato salad

strawberries

almonds, with a little dried fruit and dark chocolate chips

Without planning this is going to be hard. Went to Whole Foods and picked up a lot of friendly meats (grass-fed beef, etc.) and veggies. Need to figure out snacks, beyond almonds, almond butter, fruit, sunflower seeds, etc.

No exercise today -- long day of work editing and responding to lots of little stuff. Took a stroll for half an hour after dinner with Eden.

squash

Went for drilling (light) and round robin. Legs completely dead under me, and no rhythm. Played for over an hour, though spread out. Never tired, just not moving. Frustrating!

wod

20 wall balls (20)

20 kettlebell swings (yellow - 26?)

10 ring rows

x3

Then

25 deadlifts (95 or 135 -- forget)

11:24

wod

run 400m

30 squats

run 400m

30 situps

30 lunges

run 400m

30 squats

17:08

(omitted burpees b/c upper body still recovering)

running awful, nonexistent. lunges pathetic esp right side, squats & situps OK

felt like shit the whole time -- late taco lunch ill-advised almost came up & by rights should have.

BUT I did do it when I wanted to punt.

Sore & squash

After friday's wod right elbow completely trashed -- pulled on inside right at the joint & can only now straighten my arm. Then did nothing Saturday because of rain (was in Charlottesville & hoping to hike in the Shenandoah's), then came back Sunday and headed to the squash court for 40 minutes of hitting (rails, mainly) and then did a mini WOD comprised of 3 sets of stars (1 minute each?), with situps in between again alternating upper and lower abs to avoid pulls. Then stretched during last set.

Arm finally (Tuesday) beginning to feel better & hoping to do a travel wod later today, time permitting.

wod

7am class

TABATA

pull-ups

2x kb push-press

burpees

ring rows

heavy band on pull-ups

26lb kb's

record lowest rep round

1/4/3/4

Light day today -- went walking for an hour on the tow path during a work call. Really lovely and a very good idea to get moving during the day. Someone else was out walking while reading...

wod

Went in for an orientation session at Bethesda Crossfit and did

8minutes

AMRAP

rowing 150

thrusters x10 (45)

burpees x3

I made it just short of 3 rounds, and it was ugly. Lots of encouragement, and came away feeling good. This is brutal. Now (10 hrs later) feeling a little sore, drinking lots of water as instructed.

Measurements

Oh depressing day. But it's just a collection of data, would be the same regardless of how I felt about it (all in inches):

waist 46 1/2

chest 49

hips 43 7/8

calf (r) 19

calf (l) 19

neck 18

bicep, relaxed (left) 14 3/8

bicep, flexed (left) 16 1/2

bicep, relaxed (right) 14

bicep, flexed (right) 15 1/4

thigh (r) 25 5/8

thigh (l) 25 1/2

4HB TI measurement* 169.875

* both upper arms (relaxed), waist, hips, both legs

squash

1hr of rails and touch shots, no more than med intensity but without stopping. Back a little sore, but generally felt good hitting.

wod

10 burpees

20 squats

30 sit-ups

x3

15:13

Squats went ok, everything else very rough. burpees broke down coming back up within the first set, and just modified the situps (lower/upper abs alternating, 1 leg raises, etc.) to avoid cramping but did all reps.

Did all reps: focus on that ok?

weigh-in

276.4

Lots of squash today -- won a friendly in the morning, then lost the consolation finals at lunchtime. Feeling unfocused and not terribly hungry to win so it's not shocking I didn't. Good exercise, found a few guys to drill with.

mwod: calves again, quads again.

crappy fod: ice cream after dinner.

but otherwise decent day with nice paleo dinner (ham steak, sweet potato, kale, water.

Finally feeling less sore from the squats a few days ago.

Feeling hungry for hard work and achievement.

watching squash & little else

no workout today -- match 8:40 a.m. tomorrow. did mwod (calves) while watching pro exhibition match. movement, movement, movement.

crappy fod: extra samosa on the way to the car, ice cream purchased late at the Giant.

Squash tournament result

Played in the 4.0s at Potomac Squash and lost my first match in 5 games, from being up 2-1. A bit nervous, lackadaisical, but at the same time tired. Definitely tired but felt like I faded in the last 2 games especially and didn't want it. Match went ~40 minutes, and I came out the other side feeling fine but not sore. Consolations Sunday. After lesson, wod, and match likely taking tomorrow off except for mobility.

Thinking a lot about diet and nutrition and recovery and sticking too it. The Queen Bee thinks Paleo is silly (and is probably right).

crappy fod: brownie in the afternoon.

wod

400 meter run

20 lunges

x2

11:25

crappy food of the day: none yet, but pizza out for dinner

squash of the day (4/6/11)

1hr squash lesson w jay

crappy food I ate: late night bourbon, and cheese + crackers